{"id":43723,"date":"2020-06-01T03:00:00","date_gmt":"2020-06-01T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/kettlebell-workout\/"},"modified":"2020-06-01T03:00:00","modified_gmt":"2020-06-01T01:00:00","slug":"kettlebell-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/kettlebell-workout\/","title":{"rendered":"Workout of the Month: No Way Out"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ kettlebell workout for strength\nand endurance \/ 12 mins<\/p>\n\n\n\n

Equipment<\/strong>: kettlebell<\/p>\n\n\n\n

<\/div>\n\n\n\n

Don’t be the fool on April Fools’ – try our workout of the month instead. “No Way Out” is your way out of boring exercises. In only 12 minutes, this kettlebell workout will target your whole body and challenge your strength and endurance.<\/strong> Ready?<\/p>\n\n\n\n

Using just a kettlebell, you will cycle through 3 rounds of 4 exercises.<\/strong> Since we are talking about a timed circuit, you will perform as many reps as possible within the allocated time for each exercise.<\/strong> There is a 10s rest between exercises, and the duration of each subsequent exercise decreases \u2013 to allow for an increase in fatigue. And to make things interesting, you will be alternating between a loaded (kettlebell) exercise and an unloaded (bodyweight) exercise.<\/strong><\/p>\n\n\n\n

The exercise sequence is as follows:<\/p>\n\n\n\n

  1. Side lunge<\/a> \u2013 60s<\/li>
  2. Kettlebell clean press<\/a> \u2013 50s<\/li>
  3. Squat<\/a> \u2013 40s<\/li>
  4. Kettlebell swing<\/a> \u2013 30s<\/li><\/ol>\n\n\n\n
    <\/div>\n\n\n\n

    KETTLEBELL WORKOUT: NO WAY OUT<\/h2>\n\n\n\n

    SCALING<\/h3>\n\n\n\n

    Beginners <\/strong>\u2013 use 5-10kg kettlebell<\/p>\n\n\n\n

    Advanced <\/strong>\u2013 use 10-20kg kettlebell <\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    EXPERT TIPS<\/h3>\n\n\n\n

    The focus of this workout is the pace. The\nbodyweight exercises (lunge and squat) will allow you to go faster, and\npreferably unbroken; the kettlebell exercises will require a slower\/controlled\npace, and you may need to break it into manageable sets. <\/p>\n\n\n\n

    This workout will challenge your aerobic\ncapacity, and there is no way out of this, except to pace yourself well. The\nrest period is not high and will only be adequate to set yourself up for the\nnext exercise. But take comfort in the fact that the duration of each exercise\nwill decrease. Don\u2019t forget that each time you complete a cycle, you will be\nmore fatigued, so it\u2019s ok to slow down a little \u2013 try to go unbroken in your\nreps.<\/p>\n\n\n\n

    Keep note of your progress, record the total\nnumber of reps at the end, and try to beat it next time.<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    KETTLEBELL WORKOUT EXERCISES<\/h3>\n\n\n\n

    1 – SIDE LUNGE<\/a><\/h4>\n\n\n\n

    60 secs exercise, 10 secs rest<\/strong><\/p>\n\n\n\n

    • Keep core tight. <\/li>
    • Knee over toes. <\/li>
    • Leg straight. <\/li><\/ul>\n\n\n\n
      \n